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The Only Chart You Will Ever Need For Brain Health

loop - December 3, 2019 @ 3:48 pm · Filed under Blog

The Only Chart You Will Ever Need For Brain Health

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Factors Influencing Brain Health, An Interactive Chart:

Diet

Evidence Strength of Evidence
Mediterranean Diet 1. https://www.health.harvard.edu/mind-and-mood/can-you-eat-your-way-to-brain-health
2. https://www.frontiersin.org/articles/10.3389/fnut.2016.00022/full
3. https://www.karger.com/Article/Abstract/87446		 Very Strong
Caloric Restriction 1. https://academic.oup.com/advances/article/8/6/804/4772193 Moderate

Exercise

Evidence Strength of Evidence
Aerobic Exercise 1. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762
2. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
3. https://www.sciencemag.org/news/2013/10/how-exercise-beefs-brain		 Very Strong
Walking 1. https://psychcentral.com/news/2010/08/27/walking-is-good-brain-exercise/17326.html
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2947936/
3. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110		 Strong
Yoga 1. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762 Strong
Exercising Outdoors 1. https://www.ncbi.nlm.nih.gov/pubmed/21291246
2. https://www.sciencedirect.com/science/article/pii/S0169204615000286		 Strong
Weight Training 1. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762 Strong

Behavior

Evidence Strength of Evidence
Minimum 8 Hours of Sleep 1. https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain
2. https://news.harvard.edu/gazette/story/2007/03/sleep-found-to-repair-and-reorganize-the-brain/
3. https://www.sciencedaily.com/releases/2010/11/101113165441.htm
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1748194/
5. https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health		 Very Strong
Social Interaction 1. https://www.hsph.harvard.edu/news/press-releases/active-social-life-delay-memory-loss-us-elderly/
2. https://www.sciencedaily.com/releases/2007/10/071029172856.htm		 Very Strong
Learn a New Language 1. https://www.medicaldaily.com/bilingual-benefits-how-learning-another-language-keeps-your-mind-sharp-no-matter-your-310308
2. https://www.sciencedaily.com/releases/2011/02/110222162304.htm
3. https://www.sciencedirect.com/science/article/abs/pii/S002209651200166X		 Strong
Meditation 1. https://www.sciencedirect.com/science/article/abs/pii/S1053810010000681
2. https://www.ncbi.nlm.nih.gov/pubmed/21417807
3. https://www.sciencedirect.com/science/article/abs/pii/S1053811909000044		 Strong
Learn to Play an Instrument 1. https://www.sciencedaily.com/releases/2006/09/060920093024.htm Moderate
Learn a Hobby 1. https://www.ncbi.nlm.nih.gov/pubmed/17623380 Moderate

Avoid

Evidence Strength of Evidence
Smoking 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1568603/
2. https://spotlight.kaiserpermanente.org/heavy-smoking-doubles-risk-of-alzheimers-or-vascular-dementia/		 Very Strong
Obesity 1. https://www.uclahealth.org/u-magazine/more-obesity-blues Very Strong
Stress 1. https://www.ncbi.nlm.nih.gov/pubmed/1393587 Very Strong
Carbon Monoxide 1. https://www.health.harvard.edu/a_to_z/carbon-monoxide-poisoning-a-to-z Very Strong
Heavy Metals 1. http://sitn.hms.harvard.edu/flash/2016/deadly-biology-lead-exposure/
2. https://www.harvardmagazine.com/2004/05/mercury-on-the-brain.html		 Very Strong
Repetitive Brain Trauma 1. http://pnl.bwh.harvard.edu/education/what-is/chronic-traumatic-encephalopathy/ Very Strong
Alcohol 1. https://www.ncbi.nlm.nih.gov/pubmed/22906480
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5460585/		 Strong
Dehydration 1. https://www.ncbi.nlm.nih.gov/pubmed/22855911 Strong
Sleep Apnea 1. https://www.sciencedaily.com/releases/2010/02/100201091638.htm Strong
Trans fat 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4470692/ 
2. https://www.ncbi.nlm.nih.gov/pubmed/12728744		 Moderate
Sugar 1. https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201110/why-sugar-high-leads-brain-low
2. https://pubsapp.acs.org/cen/science/87/8720sci1.html		 Moderate
Mold Spores 1. https://www.sciencenews.org/article/mold-may-mean-bad-news-brain Moderate
Blue Light 1. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side Very Weak

Supplements

Evidence Strength of Evidence
Omega-3 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3792211/
2. http://www.dartmouth.edu/~rswenson/NeuroSci/chapter_11.html
3. https://www.latimes.com/health/la-xpm-2012-oct-30-la-heb-omega3-fish-oil-benefits-memory-20121030-story.html
4. https://academic.oup.com/advances/article/8/6/804/4772193		 Very Strong
Creatine 1. https://www.ncbi.nlm.nih.gov/pubmed/29704637
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/		 Strong
Caffeine 1. https://www.health.harvard.edu/blog/caffeine-healthy-diet-may-boost-memory-thinking-skills-alcohols-effect-uncertain-201406187219
2. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00665.x		 Strong
Multi-vitamin 1. https://www.ncbi.nlm.nih.gov/pubmed/21775560
2. https://www.ncbi.nlm.nih.gov/pubmed/22939764
3. https://www.ncbi.nlm.nih.gov/pubmed/22711385		 Moderate
Vitamin D 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/
2. https://www.ncbi.nlm.nih.gov/pubmed/22536767		 Moderate
Blueberry Polyphenols 1. https://academic.oup.com/advances/article/8/6/804/4772193
2. https://www.ncbi.nlm.nih.gov/pubmed/?term=Modulation+of+hippocampal+plasticity+and+cognitive+behavior+by+short-term+blueberry+supplementation+in+aged+rats		 Weak
Sulforaphane 1. https://academic.oup.com/advances/article/8/6/804/4772193 Weak
Salvianolic Acid 1. https://academic.oup.com/advances/article/8/6/804/4772193 Weak
Flavonoids 1. https://www.ncbi.nlm.nih.gov/pubmed/23723987
2. https://www.ncbi.nlm.nih.gov/pubmed/?term=Modulation+of+hippocampal+plasticity+and+cognitive+behavior+by+short-term+blueberry+supplementation+in+aged+rats		 Weak
Melatonin 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3568494/
2. https://www.ncbi.nlm.nih.gov/pubmed/24650119		 Very Weak

4 Comments

  1. Ben Boorer-Williams

    December 4, 2019 @ 9:39 pm

    1

    I like the work done on the chart. In exercise there is no mention of HIIT. Is there any evidence that HIIT training has a net positive effect on brain function?

  2. Connor

    December 5, 2019 @ 7:54 am

    2

    Any exercise done safely and consistently can’t hurt!

  3. sam

    December 5, 2019 @ 1:14 pm

    3

    Strong evidence for BDNF. It seems like an oversight that anaerobic exercise isn’t included in the list. But there are also so many more studies backing most of these things and so many other things that do contribute that aren’t listed. Great format, very user friendly, and not exhaustive.

  4. loopc

    December 8, 2019 @ 7:49 pm

    4

    Specifically in regards to HIIT, you may want to check out this study: https://journals.lww.com/acsm-msse/Abstract/2019/07000/Cerebral_Blood_Flow_during_Interval_and_Continuous.21.aspx%C2%A0

    Another interesting one: https://www.mitpressjournals.org/doi/full/10.1162/jocn_a_01164

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